Unless you are living under a rock, you will be well aware of the popular ketogenic or keto diet that has taken over the fitness industry by storm.
The low-carb, medium-protein and high-fat diet is the current favourite of people trying to shed kilos, maintain weight and build muscle mass.
While the concept of the diet is just to increase your intake of fat and decrease the carb level, a lot can go wrong if you are not aware of how this diet works.
Making mistakes is common if you are a beginner or are doing it without a professional’s help.
Here are 5 common mistakes people make when following the keto diet which subsequently halts their progress.
Making drastic changes to your diet
The right way to get into any diet is to start slow. Gradually changing your daily routine instead of an overnight drastic shift is an ideal way to avoid the pitfall and maintain consistency. It can help you stick to your new diet for a longer time and achieve your objective of faster weight loss. Remove carbs from your diet in smaller quantities and replace them with healthy fat. It will give time for your body to adjust to the low level of carbohydrates.
Not preparing for keto flu
Keto flu is the tell-tale sign of the keto diet. When your body successfully enters the ketosis phase and starts burning fats instead of carbs for energy, it may lead to a range of symptoms known as keto flu. Muscle cramps, nausea, aches, and fatigue are common in the first week of the keto diet. So, you should be aware and prepared of handling such situations. If you are not able to handle these symptoms, you will not be able to carry on with your diet. To manage these symptoms, eat foods rich in potassium, magnesium, and sodium.
Not drinking enough water
Including more fat and low carbs in the diet can leave you dehydrated, which is a common problem of the keto diet. Lack of water in your system can make you feel hungry and constipated. Sufficient water intake helps you differentiate between hunger and thirst. It also helps to flush out toxins from the body and makes it easier to pass the stool. Drink at least 2-3 liters of water daily when following this diet.
Your macronutrient portion is incorrect
A traditional Keto diet is made up of 5-10 per cent of carbs, 10-20 per cent of protein and 70-80 per cent of fat. If the portions are not correct, you might not enter the ketosis phase, which is when the body starts burning fat for energy instead of carbs. Reaching ketosis is vital to burn stored fat in the body and lose weight. Loading on protein or being too scared of eating the fat can lead to an imbalance and you may not reap the benefits of the keto diet.
Not sleeping enough
Getting enough sleep in a day helps to rejuvenate your body and speed up your metabolism. Both factors are essential for losing weight quickly. Without adequate sleep, your body feels tired and stressed. Besides, fatigue can also make you eat a lot the other day and lead to mood swings. Try to sleep seven to eight hours a day to lose weight and stay in the pink of your health.
